A Guide on Using Omega 3 Supplements the Right Way

The prime purpose of supplements is to provide your body with nutrients. This is particularly true when you are not taking them enough from your routine diet. Here, we will discuss the advantages of omega-3 supplements, alongside how to effectively buy and consume them.

Benefits of Omega-3 Supplements

Omega-3 fatty acids have so many scientific-based benefits. It can efficiently improve your health. For instance, DHA is a component of the retina of your eye. Therefore, it is essential to get enough of DHA. There are sources relating omega-3 to the reduction of macular degeneration. It happens usually while growing older. Hence, to some extent, omega 3 can protect you from permanently losing your vision.

Omega 3, in the form of supplements or other sources, can cure depression too. The latter is common and results in losing interest in one’s life. A similar condition is anxiety. These nutrients are effective in improving the signs. Besides, as per a source, the most effective one is EPA. 

Omega-3 is good for infants too. These supplements can assist in cognitive development, improvement in communication skills and reduction in the risk of developmental delay. Moreover, in order to control heart disease, omega-3 is highly valuable. In fact, as per researchers, the communities that consume more fish face lower risk of such disease. 

Omega-3 fatty acid supplements might work well for reducing inflammation. This factor is highly vital for human health as inflammation is a result of damage or infection in the body. Even some studies suggest that lowering of inflammation is associated with the consumption of omega-3. 

How to Use Omega-3 Supplements?

First and foremost, always talk to your pharmacist or doctor to get recommendations regarding omega-3 supplements. This is because they are the experts in determining the right dosage and even the supplement brand. Not all brands are reliable. Some contain impurities that can be harmful to the human body. Also, some supplements comprise more than one type of nutrient. Hence, your healthcare provider will guide you well in this regard.

Other than the authenticity of supplements, freshness is vital too. Make sure to check the expiry date on the container. The expired ones produce an unpleasant smell and are not good for human body. Also, check for the amount of best omega 3 supplement fatty acids. As per a source, the front side of the container might exaggerate the features. Look at the back to determine the exact quantity of, for example, DHA, per capsule.

There are different forms of omega-3 supplements. For instance, there are capsules and liquid supplements. If you are taking the latter, you might have to shake the bottle well before consumption. Also, it is apt not to take home teaspoons or tablespoons for measurement. Look for a special measuring device. Next, if the supplement is labeled as chewable, then chew it well before swallowing. In case the capsules are enteric-coated, then there is no need of chewing, just swallow as they are. 

The Alternatives to Omega-3 Supplements

One of common alternatives is fish oil. You can either extract it at home or buy it from somewhere. Fish oil is a good source of omega-3 fatty acids. However, again, the advice from a doctor is compulsory prior to the intake. 

You can opt for natural sources too as the replacements to omega-3 supplements. For example, consider seafood, particularly fish. Salmon, tuna, herring and mackerel are perfect. However, some contain high amounts of mercury, which is not healthy for all sorts of consumers. 

Additionally, there are non-fish sources of omega-3 fatty acids. For example, there are chia seeds, hemp seeds, flaxseeds, seaweed, and walnuts. Keep in mind that the plant-based omega-3 sources only contain ALA. However, our body is able to transform it into DHA and EPA. There is no need to worry if you are following a vegan diet, as your body will avail all three essential fatty acids with the consumption of plant-based omega-3 sources. 

We found a source exhibiting the amount of omega-3s in plant-based sources. For instance, there are 0.10 grams of it in half a cup of beans, 2.4 grams of omega-3s in one tablespoon of flaxseed, and 2.6 grams of it in an ounce of walnuts. 

Using Omega-3 Supplements: The FAQs

What is the best way to take omega-3 supplements?

The best way to take omega-3 supplements is with meals that contain fats. This is helpful in absorption. Moreover, it does not matter if people take them in breakfast or in dinner. 

What are the directions for omega-3?

Always consider omega-3 dosage that your doctor suggested. However, what most organizations recommend is at least 250 mg to 500 mg of DHA and EPA on a regular basis. 

What should you not mix omega-3 with?

You should avoid mixing certain drugs or medicines with omega-3. For example, there are blood pressure supplements, drugs, or herbs. Moreover, there are contraceptive drugs. Make sure not to overdose your body with omega-3 supplements. 

Can I take omega-3 with milk?

It is fine to take omega-3 with milk as both are nutritious for human body. However, there is a chance of digestive problems. This is why some people might forbid you from doing so.

What happens if I take omega-3 every day?

Some sources recommend taking omega-3 every day. However, overdosing is definitely not good. Follow the recommendations of a health expert.


Omega-3 fatty acids, in any form, nourish the human body in multiple ways. They reduce inflammation and decrease the risk of heart disease. However, there are some aspects to value before leaning towards the omega-3 supplements. For instance, you should carefully view the label for expiry date and impurities. Also, the supplements are in various forms like capsules and liquids. The reputation of the brands matters as well.

Use the omega-3 supplements as per the instructions provided by your doctor. The dosage is vital for this matter. Also, if the supplement is chewable then chew for consuming the best of it. You can take these supplements with milk, nevertheless, be prepared for some digestive issues. Furthermore, take these supplements with meals.